Workout Instructions:
I just started a new training program where I split my total body workout into 2 days. I like this new approach for a couple of different reasons, one being that it totally ‘shakes up’ my workout, which my body has definitely gotten used to, and second it allows me to spend more time focusing on each body part without spending hours at the gym!
I plan to implement this workout into my routine for about 4-6 weeks, gradually adding weight as the weeks go by. Then I’ll be changing it up again so my body doesn’t get used to the same workout! You could do each workout 1-2x a week (making sure you don’t work the same body part 2 days in a row), or you could supplement these workouts with 1 total body workout!
In order to make the workout accesible for people at different fitness levels, I put a pretty broad range of weight that could be used, but you can modify the weight according to your fitness level. Remember to choose a weight that makes it difficult to complete your last few reps, but still allows you to use proper form!
Workout #1 – Chest / Triceps / Back / Biceps:
| Muscle Group / Sets & Reps | Weight |
|---|---|
| Chest | |
| Wide Pushups 3 Sets of 12 | Body Weight |
| DB Bench Press 3 Sets of 12 | 15-25 lbs |
| DB Bench Flyes 3 Sets of 12 | 12-15 lbs |
| Triceps | |
| Narrow Pushups 3 Sets of 12 | Body Weight |
| Overhead Tricep Extensions 2 Sets of 12 | 10-20 lbs |
| Tricep Cable Pushdowns 3 sets of 12 | 20-30 lbs |
| Back | |
| Wide Grip Lat Pull Down 3 Sets of 12 | 50-60 lbs |
| One Arm DB Row 3 Sets of 12 | 15-20 lbs |
| Seated Cable Rows 3 Sets of 12 | 30-50 lbs |
| Biceps | |
| Incline Seated DB Bicep Curls 3 Sets of 12 | 10-15 lbs |
| Standing Bicep EZ Bar Curl 3 Sets of 12 | 20-30 lbs |
| One Arm DB Preacher Cul 3 Sets of 12 | 10-15 lbs |
Workout #2 – Legs / Shoulders:
| Muscle Group / Sets & Reps | Weight |
|---|---|
| Leg Extensions 3 Sets of 12 Reps | 50-60 lbs |
| Leg Press 3 Sets of 12 Reps | 130-150 lbs |
| Dead Lifts with Bar 3 Sets of 12 Reps | 50-60 lbs |
| Walking Lunges 3 Sets of 12 (on each leg) | 40-50 lbs |
| Squats with Bar 3 Sets of 12 | 60-80 lbs |
| Hamstring Curl 3 Sets of 12 | 50-60 lbs |
| Shoulders | ----------------- |
| Seated Dumbbell Press 3 Sets of 12 | 15-20 lbs |
| Front Raises 3 Sets of 12 | 8-12 lbs |
| Seated Bent Over Delt Raises 3 Sets of 12 | 8-12 lbs |
| Upright Row with Plie 3 Sets of 12 | 15-20 lbs |
3 Comments
Jamie Zollinger said:
Is there a page that explains what and how all the exercises are done? I would love to try them, but I am not sure how…thanks!!
Dashing Dish said:
Hi jamie! i’m plan to incorporate pictures/videos with fitness routines in the future, but if there is an exercise you dont know how to do for now, i would suggest youtubing it! :)
Jennifer said:
This is GREAT!